Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.

Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation (16, 17).

Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient.

One study has shown that chia seeds may be able to increase levels of EPA in the blood (18).

Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal (19, 20).

Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite (14).

A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP) (22).

Summary: Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease.

The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid (25).

For this reason, many people take hemp seed oil supplements.

Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood (26, 27, 28).

The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average (29).

Summary: Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.

Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.

Similar to other seeds, they contain a wide nutrient profile. One ounce (28 grams) of sesame seeds contains (30):

Calories: 160

Fiber: 3.3 grams

Protein: 5 grams

Monounsaturated fat: 5.3 grams

Omega-6 fats: 6 grams

Copper: 57% of the RDI

Manganese: 34% of the RDI

Magnesium: 25% of the RDI

Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans.

A couple of interesting studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone (31, 32).

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer (33).

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status (34).

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months (35).

Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity (36).

Summary: Sesame seeds are a great source of lignans, which may help improve sex hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress.

The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

Summary: Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.